Pelvic Floor & Women's Health Blog
Evidence-based articles on postpartum recovery, pelvic health, perimenopause, athletic performance, and prevention.
Pelvic Organ Prolapse: Exercises That Help
A diagnosis of pelvic organ prolapse can make you afraid to move. You feel the bulge or heaviness, someone uses the word "prolapse," and suddenly ever...
Diastasis Recti: Exercises That Actually Work
You can feel the gap when you lie on your back and lift your head. A soft channel runs down the middle of your belly, sometimes a finger wide, sometim...
Pelvic Floor and Lower Back Pain: The Link
You have stretched your hamstrings, foam-rolled your glutes, and seen someone about your back, but the ache low in your spine keeps coming back. If st...
Overactive Pelvic Floor: When the Problem Is Too Tight
Your physiotherapist keeps telling you to do kegels, but every squeeze makes things feel worse. You leak a little, yet you also feel a constant low ac...
Pelvic Floor and Constipation: The Overlooked Link
You eat the fiber, you drink the water, you take the magnesium, and you still spend long minutes on the toilet straining to finish. The stool is not e...
Return to Running After Baby: A Safe Timeline
Your six-week check-up came with three words that felt like a green light: cleared for exercise. So you laced up, went for an easy mile, and felt heav...
Pelvic Floor in Pregnancy: What to Do Each Trimester
Most pregnancy advice about the pelvic floor stops at "do your kegels." That is both too little and, for some women, exactly the wrong instruction. Yo...
Perineal Massage for Birth Prep: How and When
Somewhere around the third trimester, a midwife or a forum thread mentions perineal massage, and the instructions are usually vague: "massage down the...
CrossFit and the Pelvic Floor — Compatible or Conflict
You leak during double-unders. Or box jumps. Or that wall ball workout that turned into a leg burner. You laugh it off in the gym, but you wear black ...
Bladder Retraining for Urge Incontinence — The 6-Week Protocol
You feel the urge. You barely make it to the bathroom. Sometimes you do not. You have started planning your day around bathroom locations, drinking le...
5 Exercises That Make Diastasis Worse — Stop Doing These
You had a baby. You want your core back. You go to the obvious places: planks, sit-ups, pilates, hot yoga, maybe the workout videos that promised "fla...
Prolapse Stages 1-4 — When to Watch and When to Act
Half of women over 50 have some degree of pelvic organ prolapse. Most do not know it. The ones who do often live in fear of it getting worse, while do...
Painful Sex After Menopause — Causes and Real Fixes
More than half of postmenopausal women experience pain during intercourse. Most never bring it up with a doctor. Of those who do, many are told some v...
Perimenopause and the Pelvic Floor — What Estrogen Loss Actually Does
You are 44. Your periods are still mostly regular. But something has shifted in the last year. You leak when you laugh now, even though you never did ...
C-Section Scar Mobilization — The Step-by-Step Method
Your c-section healed years ago. The scar looks fine, maybe a thin pink line. So why does your low back ache, why do you feel tight across your lower ...
Run Without Leaks — 3 Cadence Fixes That Stop Stress Incontinence
You leak when you run. Not always, not on every step, but often enough that you wear a liner, plan your route around bathrooms, or have started runnin...
Core Breath vs Kegel — Why Most Women Train the Wrong Muscle
Walk into any postpartum class and you will hear the same instruction: "Squeeze your pelvic floor. Hold for 5. Release." That is a kegel. It works for...
Postpartum Week 1 — One Safe Move Per Day
Most postpartum advice falls into two camps. The hospital pamphlet that says "rest and don't lift anything heavier than the baby." Or the Instagram co...
Where Is My Pelvic Floor? How to Find It and Feel It Working
If you've ever been told to "squeeze your pelvic floor" and stood there blank-faced, you're in good company. A 2018 study published in Neurourology an...
Diastasis Recti: 30-Second Self-Test + What to Do Next
Six weeks postpartum, your obstetrician glances at your belly, says everything looks fine, and sends you home. Three months later, you still look five...
Why Kegels Alone Won't Fix Your Pelvic Floor
You've been doing kegels for six months. Maybe a year. You squeeze at red lights, in meetings, sometimes for ten minutes before bed. And you're still ...
Stress Incontinence While Running: 5 Fixes Without Quitting
You've packed a spare pair of shorts in your race bag for the third time this year. Maybe you've started running with a panty liner. Maybe you've quie...
What Estrogen Loss Does to Your Pelvic Floor in Perimenopause
Somewhere around 42, you noticed your body wasn't responding to training the same way. The same yoga that used to leave you energized now leaves your ...